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April 16, 2019

CrossFit Nickel City – WOD

A: Front Rack Box Step-up (3 x 10/s, rest 2:00 minutes.)

All sets at last week’s weight.

IF unable to do the FR BB, sub double DB suitcase.

B: Metcon (AMRAP – Reps)

15 x 30s On/30s Off:

1. AMRAP x Burpee to Plate (#45/35)

2. AMRAP x KB Swing

3. AMRAP x Wall Ball

4. AMRAP x Toes-to-Bar

5. AMRAP x Row Cal
Intent: Lower body endurance/sustained power output. Push hard on the rower!

Fitness: 20/12kg, HKR, (14/10)

Rx: 24/16kg, (20/14)


  • April 20, 2019

    CrossFit Nickel City - WOD

    A: Metcon (3 Rounds for reps)

    3 x 5 Minute AMRAP, 5 Minute Rest
    600m Run
    12 Deadlifts (185/135)
    12 Burpees

    400m Run
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    200m Run
    6 Deadlifts (255/185)
    6 Burpee Box Jump Overs
    Intent: Posterior chain endurance! It's going to get spicy!

    Fitness: Scale the weights
    Rx: As Written

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